Introduction: A Simple Tool for Challenging Times

What if you could create a personal sanctuary that you can access any time you’d like? What if you could create a reservoir of hope to get you through challenging times? Today, I’m sharing a tool that has been a mainstay in my own mental health management and that I have recommended to many clients over the years: the Hope Box. Just as its name suggests, it’s a box for cultivating hope when you need it the most. I first encountered this idea in, well, actually, one of the most anxiety-provoking didactics of my post-doctoral training. It was a seminar on suicide prevention and working with suicidal urges and thoughts. About midway through the presentation, I started to wonder how I could possibly shepherd a client struggling with so much pain through their darkest moments. How could I, as a lowly novice, help turn the tide in their despair? I clung to one concrete item from the didactic—the Hope Box.

The Hope Box is a powerful tool that provides the following benefits:

• Gives solace in difficult times

• Helps us feel hope about our lives and the future

• Reminds us of what’s important and what’s good

• Takes us out of the confines of our intense negative emotions (helps us “zoom out”)

• Grounds us by engaging our senses

• Facilitates self-reflection

What is a Hope Box?

A Hope Box is a box that holds items of personal significance and evoke positive emotions. It is a tangible manifestation of things in your life that fall under the category of “things to live for.” You fill a Hope Box with any item that has meaning for you or can soothe you, including the following:

• Photos that bring up positive memories

• Jewelry

• Keepsakes

• Favorite quotes

• A letter/card/email that is important to you

• Notes or letters to yourself that will encourage you in hard times

• Documents that remind you of your success (e.g., diploma, certificate, etc.)

• Essential oils that bring calm and relaxation

Crafting Your Hope Box: Step by Step

1. Find an empty box. You can treat yourself to a fancy box or do what I do—use an old shoebox. Make sure it’s big enough to hold the items you want it to contain.

2. Choose meaningful objects. Select items that carry sentimental value or trigger positive memories (refer to examples above). It’s okay if you don’t have everything you want in the box at the time you’re making it. Sometimes we live far from our prized possessions or it may be overwhelming to find where things are. If you’d like, you can think of it as an ongoing project that starts with some items and that you plan to add to as time goes on. (I’m looking at you, perfectionists who feel you have failed before you even got started.)

3. Discover some additional inspirational material. Include quotes, poems or other literature, or affirmations that resonate with you. You can print these out or simply write them on a sticky note or index card to place in the box.

4. Engage the senses. Appeal to your senses by adding items with soothing textures, comforting scents, or calming colors. This sensory engagement can ground you in the present moment.

5. Consider emergency coping tools. You can also incorporate tools that will bring your stress and anxiety down, such as stress balls, mindfulness exercises, or anything that aids in redirecting your focus. This can also be something you discuss with your therapist if you have questions about what you need to shift low mood or anxiety.

Who is the Hope Box For?

When I first learned about the Hope Box, it was designed to be a suicide prevention tool. While I have found it to be very valuable for clients struggling with suicidal thoughts and hopelessness, I’ve noticed that it’s beneficial to people dealing with a variety of concerns, including general stress, burnout, work stress, depression, and trauma. In other words, many of us need to be reminded of our reasons for living. If you are a person who benefits from having an object to channel your focus, the Hope Box is definitely worth trying. If you are a person who has an arts-and-crafts streak, this might be a helpful activity/tool for you.

Nurturing your mental health is a lifelong journey, one that is unique to you. It can be helpful to try new things to see what works and what doesn’t work for you. The more you try, the more empowered you are in narrowing down the repertoire of objects, relationships, and activities that support your mental health. I hope the Hope Box can be part of your repertoire in reminding you of your capacity for hope and resilience.